Fresh orange juice vs sugarcane juice: calories and protein compared
Short answer: for fat loss pick fresh orange juice; for muscle gain fresh orange juice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fresh orange juice | Sugarcane juice |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 106 kcal | 180 kcal |
| Protein | 2 g | 0 g |
| Carbs | 26 g | 45 g |
| Fat | 0 g | 0 g |
| Protein per 100 kcal | 2.1 g | 0 g |
| Calories from fat | 0% | 0% |
What the numbers say
- Sugarcane juice has 74 kcal more a serving than fresh orange juice. One serving of sugarcane juice has the calories of about 1.7 servings of fresh orange juice.
- Fresh orange juice has more protein: 2 g vs 0 g.
- For protein per calorie, fresh orange juice wins with 2.1 g per 100 kcal.
Which to pick
- Losing fat: Fresh orange juice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Fresh orange juice, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.